Updated: Jul 26, 2020
TASK 1: WARMUP
6 min EMOM
Min 1: Single unders
Min 2: 5 Air Squats + 5 pushups
Min 3: Rest
TASK 2: CONDITIONING
Every 5 mins x 7 rounds
. 12 2x DB Clean
. 8 2x DB Devil Press
. 6 2x DB Front Squat
. 4 Strict Pullups/ 8 DB Row
. 2 Power cleans 85%
TASK 3: ACCESSORY
A. Superset for 4 rounds
. 15 DB Lateral raises
. 15 DB Upright rows
B. Superset for 3 rounds
. 15 DB Bicep curl
. 30 DB Dips Bench
Strength Snatch and Clean and jerk Each 15-minutes build up heavy single Conditioning For Time : 5 Rounds 8 Hang power snatch 65lb/55lb 8 Ohs Lunges
Conditioning Team of 3 3 Rounds 50 Deadlift 205/175lb 40 burpees Box jump over 30 chest to bar pull up 200 DUs ( every 25 reps switch partner) Note : partner 1 work while partner 2 bear hug holds and
Warm up Specific warmup will be given in class Strength A. Hang power Snatch 2 sets , 2 reps @70% 2 sets , 1 rep @75% 2 sets , 1 rep @80% Go every Every 90s B. Snatch pull 3 sets , 3 reps 110% C. Back
